{"id":6830,"date":"2024-10-01T00:00:07","date_gmt":"2024-10-01T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6830"},"modified":"2024-10-01T17:32:46","modified_gmt":"2024-10-01T17:32:46","slug":"10-science-backed-reasons-to-eat-more-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-science-backed-reasons-to-eat-more-protein\/","title":{"rendered":"Daha Fazla Protein Yemek \u0130\u00e7in Bilim Destekli 10 Neden"},"content":{"rendered":"

Ya\u011f ve karbonhidrat\u0131n sa\u011fl\u0131k etkileri tart\u0131\u015fmal\u0131d\u0131r. Bununla birlikte, hemen hemen herkes proteinin \u00f6nemli oldu\u011fu konusunda hemfikirdir.<\/p>

\u00c7o\u011fu insan eksikli\u011fi \u00f6nlemek i\u00e7in yeterli protein yer, ancak baz\u0131 bireyler \u00e7ok daha y\u00fcksek protein al\u0131m\u0131 ile daha iyi yapar.<\/p>

\u00c7ok say\u0131da \u00e7al\u0131\u015fma, y\u00fcksek proteinli bir diyetin kilo kayb\u0131 ve metabolik sa\u011fl\u0131k i\u00e7in b\u00fcy\u00fck faydalar\u0131 oldu\u011funu g\u00f6stermektedir.<\/p>

\u0130\u015fte daha fazla protein yemek i\u00e7in bilime dayal\u0131 10 neden.<\/p>

1. Reduces Appetite and Hunger Levels<\/a><\/h2>

\u00dc\u00e7 makro besin maddesi – ya\u011flar, karbonhidratlar ve protein – v\u00fccudunuzu farkl\u0131 \u015fekillerde etkiler.<\/p>

\u00c7al\u0131\u015fmalar proteinin a\u00e7\u0131k ara en dolgu oldu\u011funu g\u00f6stermektedir. Daha az yiyecekle daha tok hissetmenize yard\u0131mc\u0131 olur.<\/p>

Bunun nedeni k\u0131smen proteinin a\u00e7l\u0131k hormonu ghrelin seviyenizi azaltmas\u0131d\u0131r. Ayr\u0131ca, sizi tok hissettiren bir hormon olan peptit YY seviyelerini de artt\u0131r\u0131r.<\/p>

\u0130\u015ftah \u00fczerindeki bu etkiler g\u00fc\u00e7l\u00fc olabilir. Bir \u00e7al\u0131\u015fmada, protein al\u0131m\u0131n\u0131 kalorilerin% 15’inden% 30’una \u00e7\u0131karmak, a\u015f\u0131r\u0131 kilolu kad\u0131nlar\u0131n kas\u0131tl\u0131 olarak hi\u00e7bir \u015feyi k\u0131s\u0131tlamadan her g\u00fcn 441 daha az kalori yemesine neden oldu.<\/p>

Kilo veya g\u00f6bek ya\u011f\u0131 vermeniz gerekiyorsa, baz\u0131 karbonhidrat ve ya\u011flar\u0131n\u0131z\u0131 proteinle de\u011fi\u015ftirmeyi d\u00fc\u015f\u00fcn\u00fcn. Birka\u00e7 ekstra et veya bal\u0131k \u0131s\u0131r\u0131\u011f\u0131 eklerken patates veya pirincinizi daha k\u00fc\u00e7\u00fck hale getirmek kadar basit olabilir.<\/p>

SUMMARY<\/strong><\/p>

A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.<\/p><\/blockquote>

2. Kas K\u00fctlesini ve G\u00fcc\u00fcn\u00fc Artt\u0131r\u0131r<\/h2>

Protein kaslar\u0131n\u0131z\u0131n yap\u0131 ta\u015f\u0131d\u0131r.<\/p>

Bu nedenle, yeterli miktarda protein yemek kas k\u00fctlenizi koruman\u0131za yard\u0131mc\u0131 olur ve g\u00fc\u00e7 antrenman\u0131 yapt\u0131\u011f\u0131n\u0131zda kas b\u00fcy\u00fcmesini te\u015fvik eder.<\/p>

\u00c7ok say\u0131da \u00e7al\u0131\u015fma, bol miktarda protein yemenin kas k\u00fctlesini ve g\u00fcc\u00fcn\u00fc art\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>

Fiziksel olarak aktifseniz, a\u011f\u0131rl\u0131k kald\u0131r\u0131yorsan\u0131z veya kas kazanmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, yeterli proteindi\u011finizden emin olman\u0131z gerekir.<\/p>

Protein al\u0131m\u0131n\u0131 y\u00fcksek tutmak da kilo kayb\u0131 s\u0131ras\u0131nda kas kayb\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/p>

SUMMARY<\/strong><\/p>

Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.<\/p><\/blockquote>

3. Kemikleriniz \u0130\u00e7in \u0130yi<\/h2>

Devam eden bir efsane, proteinin – \u00f6zellikle hayvansal proteinin – kemikleriniz i\u00e7in k\u00f6t\u00fc oldu\u011fu fikrini s\u00fcrd\u00fcr\u00fcr.<\/p>

Bu, proteinin v\u00fccuttaki asit y\u00fck\u00fcn\u00fc art\u0131rd\u0131\u011f\u0131 ve asidi n\u00f6tralize etmek i\u00e7in kemiklerinizden kalsiyum s\u0131zmas\u0131na yol a\u00e7an d\u00fc\u015f\u00fcnceye dayan\u0131r.<\/p>

Bununla birlikte, \u00e7o\u011fu uzun s\u00fcreli \u00e7al\u0131\u015fma, hayvansal protein de dahil olmak \u00fczere proteinin&nbsp i\u00e7in b\u00fcy\u00fck faydalar\u0131 oldu\u011funu g\u00f6stermektedir;bone health<\/a> (13Trusted Source<\/a>, 14Trusted Source<\/a>, 15<\/a>).<\/p>

Daha fazla protein yiyen insanlar ya\u015fland\u0131k\u00e7a kemik k\u00fctlesini daha iyi koruma e\u011filimindedir ve osteoporoz ve k\u0131r\u0131k riski \u00e7ok daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>

Bu \u00f6zellikle menopoz sonras\u0131 osteoporoz riski y\u00fcksek olan kad\u0131nlar i\u00e7in \u00f6nemlidir. Bol miktarda protein yemek ve aktif kalmak, bunun olmas\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 etmenin iyi bir yoludur.<\/p>

SUMMARY<\/strong><\/p>

People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.<\/p><\/blockquote>

4. Gece At\u0131\u015ft\u0131rma \u00f6zlemini ve arzusunu azalt\u0131r<\/h2>

Bir yiyecek \u00f6zlemi normal a\u00e7l\u0131ktan farkl\u0131d\u0131r.<\/p>

Bu sadece v\u00fccudunuzun enerjiye veya besinlere ihtiyac\u0131 olmas\u0131yla ilgili de\u011fil, beyninizin bir \u00f6d\u00fcle ihtiyac\u0131 vard\u0131r.<\/p>

Yine de, istek kontrol etmek inan\u0131lmaz derecede zor olabilir. Bunlar\u0131n \u00fcstesinden gelmenin en iyi yolu, ilk etapta meydana gelmelerini \u00f6nlemek olabilir.<\/p>

En iyi \u00f6nleme y\u00f6ntemlerinden biri protein al\u0131m\u0131n\u0131z\u0131 art\u0131rmakt\u0131r.<\/p>

A\u015f\u0131r\u0131 kilolu erkeklerde yap\u0131lan bir \u00e7al\u0131\u015fma, proteini kalorilerin% 25’ine \u00e7\u0131karman\u0131n \u00f6zlemi% 60 azaltt\u0131\u011f\u0131n\u0131 ve geceleri at\u0131\u015ft\u0131rma iste\u011fini yar\u0131 yar\u0131ya azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>

Ayn\u0131 \u015fekilde, a\u015f\u0131r\u0131 kilolu ergen k\u0131zlarda yap\u0131lan bir \u00e7al\u0131\u015fma, y\u00fcksek proteinli bir kahvalt\u0131 yemenin \u00f6zlemi ve gece ge\u00e7 saatlere kadar at\u0131\u015ft\u0131rmay\u0131 azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>

Bu, istek ve ba\u011f\u0131ml\u0131l\u0131kla ilgili ana beyin hormonlar\u0131ndan biri olan dopamin i\u015flevindeki bir iyile\u015fme ile arac\u0131l\u0131k edebilir.<\/p>

SUMMARY<\/strong><\/p>

Eating more protein may reduce cravings and desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect.<\/p><\/blockquote>

5. Metabolizmay\u0131 Art\u0131r\u0131r ve Ya\u011f Yak\u0131m\u0131n\u0131 Artt\u0131r\u0131r<\/h2>

Yemek yemek metabolizman\u0131z\u0131 k\u0131sa bir s\u00fcre i\u00e7in art\u0131rabilir.<\/p>

Bunun nedeni, v\u00fccudunuzun g\u0131dalardaki besinleri sindirmek ve kullanmak i\u00e7in kalori kullanmas\u0131d\u0131r. Bu, g\u0131dan\u0131n (TEF) termik etkisi olarak adland\u0131r\u0131l\u0131r.<\/p>

Ancak, bu konuda t\u00fcm yiyecekler ayn\u0131 de\u011fildir. Asl\u0131nda, protein ya\u011f veya karbonhidrattan \u00e7ok daha y\u00fcksek bir termik etkiye sahiptir -% 5-15’e k\u0131yasla% 20-35.<\/p>

Y\u00fcksek protein al\u0131m\u0131n\u0131n metabolizmay\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rd\u0131\u011f\u0131 ve yakt\u0131\u011f\u0131n\u0131z kalori say\u0131s\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. Bu, her g\u00fcn yak\u0131lan 80-100 kaloriye kadar \u00e7\u0131kabilir.<\/p>

Asl\u0131nda, baz\u0131 ara\u015ft\u0131rmalar daha da fazla yanabilece\u011finizi g\u00f6steriyor. Bir \u00e7al\u0131\u015fmada, y\u00fcksek proteinli bir grup, d\u00fc\u015f\u00fck proteinli bir gruptan g\u00fcnde 260 daha fazla kalori yakt\u0131. Bu, g\u00fcnde bir saatlik orta yo\u011funluklu egzersize e\u015fde\u011ferdir.<\/p>

SUMMARY<\/strong><\/p>

High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.<\/p><\/blockquote>

6. Kan Bas\u0131nc\u0131n\u0131z\u0131 D\u00fc\u015f\u00fcr\u00fcr<\/h2>

Y\u00fcksek tansiyon kalp krizi, fel\u00e7 ve kronik b\u00f6brek hastal\u0131\u011f\u0131n\u0131n \u00f6nemli bir nedenidir.<\/p>

\u0130lgin\u00e7tir ki, daha y\u00fcksek protein al\u0131m\u0131n\u0131n kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6sterilmi\u015ftir.<\/p>

40 kontroll\u00fc \u00e7al\u0131\u015fmada, artan protein sistolik kan bas\u0131nc\u0131n\u0131 (bir okuman\u0131n en \u00fcst say\u0131s\u0131) ortalama 1,76 mm Hg ve diyastolik kan bas\u0131nc\u0131n\u0131 (bir okuman\u0131n alt say\u0131s\u0131) 1,15 mm Hg d\u00fc\u015f\u00fcrd\u00fc.<\/p>

Bir \u00e7al\u0131\u015fma, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmenin yan\u0131 s\u0131ra, y\u00fcksek proteinli bir diyetin de LDL’yi (k\u00f6t\u00fc) azaltt\u0131\u011f\u0131n\u0131 buldu.\u00a0cholesterol<\/a>\u00a0ve\u00a0triglycerides<\/a>.<\/p>

SUMMARY<\/strong>Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease.<\/p><\/blockquote>

7. Kilo Kayb\u0131n\u0131n Korunmas\u0131na Yard\u0131mc\u0131 Olur<\/h2>

Y\u00fcksek proteinli bir diyet metabolizmay\u0131 art\u0131rd\u0131\u011f\u0131 ve kalori al\u0131m\u0131nda ve istekte otomatik bir azalmaya yol a\u00e7t\u0131\u011f\u0131 i\u00e7in, protein al\u0131m\u0131n\u0131 art\u0131ran bir\u00e7ok insan neredeyse an\u0131nda kilo verme e\u011filimindedir.<\/p>

Bir \u00e7al\u0131\u015fma, kalorilerinin% 30’unu proteinden alan a\u015f\u0131r\u0131 kilolu kad\u0131nlar\u0131n 12 haftada 11 kilo (5 kg) kaybetti\u011fini buldu – ancak diyetlerini kas\u0131tl\u0131 olarak k\u0131s\u0131tlamad\u0131lar.<\/p>

Protein ayr\u0131ca kas\u0131tl\u0131 kalori k\u0131s\u0131tlamas\u0131 s\u0131ras\u0131nda ya\u011f kayb\u0131 i\u00e7in de yararlar\u0131 vard\u0131r.<\/p>

Kalori k\u0131s\u0131tlamal\u0131 diyette 130 kilolu insanda 12 ayl\u0131k bir \u00e7al\u0131\u015fmada, y\u00fcksek protein grubu ayn\u0131 say\u0131da kalori yiyen normal proteinli bir gruptan% 53 daha fazla v\u00fccut ya\u011f\u0131 kaybetti.<\/p>

Tabii ki, kilo vermek sadece bir ba\u015flang\u0131\u00e7t\u0131r.\u00a0Kilo kayb\u0131n\u0131 korumak \u00e7o\u011fu insan i\u00e7in \u00e7ok daha b\u00fcy\u00fck bir zorluktur.<\/p>

Protein al\u0131m\u0131nda m\u00fctevaz\u0131 bir art\u0131\u015f\u0131n kilo bak\u0131m\u0131na yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir. Bir \u00e7al\u0131\u015fmada, proteini kalorilerin% 15’inden% 18’ine \u00e7\u0131karmak kilo geri kazanmay\u0131% 50 azaltt\u0131.<\/p>

Fazla kilolardan uzak tutmak istiyorsan\u0131z, protein al\u0131m\u0131n\u0131zda kal\u0131c\u0131 bir art\u0131\u015f yapmay\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/p>

SUMMARY<\/strong><\/p>

Upping your protein intake can not only help you lose weight but keep it off in the long term.<\/p><\/blockquote>

8. Sa\u011fl\u0131kl\u0131 B\u00f6breklere Zarar Vermez<\/h2>

Bir\u00e7ok insan yanl\u0131\u015f bir \u015fekilde y\u00fcksek protein al\u0131m\u0131n\u0131n b\u00f6breklerinize zarar verdi\u011fine inan\u0131r.<\/p>

Protein al\u0131m\u0131n\u0131 k\u0131s\u0131tlaman\u0131n \u00f6nceden var olan b\u00f6brek hastal\u0131\u011f\u0131 olan ki\u015filere fayda sa\u011flayabilece\u011fi do\u011frudur. B\u00f6brek problemleri \u00e7ok ciddi olabilece\u011fi i\u00e7in bu hafife al\u0131nmamal\u0131d\u0131r.<\/p>

Bununla birlikte, y\u00fcksek protein al\u0131m\u0131 b\u00f6brek sorunu olan bireylere zarar verebilirken, sa\u011fl\u0131kl\u0131 b\u00f6brekleri olan ki\u015filerle hi\u00e7bir ilgisi yoktur.<\/p>

Asl\u0131nda, \u00e7ok say\u0131da \u00e7al\u0131\u015fma, y\u00fcksek proteinli diyetlerin b\u00f6brek hastal\u0131\u011f\u0131 olmayan insanlar \u00fczerinde zararl\u0131 bir etkisi olmad\u0131\u011f\u0131n\u0131n alt\u0131n\u0131 \u00e7izmektedir.<\/p>

SUMMARY<\/strong>While protein can cause harm to people with kidney problems, it doesn\u2019t affect those with healthy kidneys.<\/p><\/blockquote>

9. Yaralanmadan Sonra V\u00fccudunuzun Kendini Onarmas\u0131na Yard\u0131mc\u0131 Olur<\/h2>

Protein, yaraland\u0131ktan sonra v\u00fccudunuzun onar\u0131lmas\u0131na yard\u0131mc\u0131 olabilir.<\/p>

Bu, dokular\u0131n\u0131z\u0131n ve organlar\u0131n\u0131z\u0131n ana yap\u0131 ta\u015flar\u0131n\u0131 olu\u015fturdu\u011fu i\u00e7in m\u00fckemmel bir anlam ifade eder.<\/p>

\u00c7ok say\u0131da \u00e7al\u0131\u015fma, yaralanmadan sonra daha fazla protein yemenin iyile\u015fmeyi h\u0131zland\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>

SUMMARY<\/strong><\/p>

Eating more protein can help you recover faster if you\u2019ve been injured.<\/p><\/blockquote>

10. Ya\u015fland\u0131k\u00e7a Zinde Kalman\u0131za Yard\u0131mc\u0131 Olur<\/h2>

Ya\u015flanman\u0131n sonu\u00e7lar\u0131ndan biri kaslar\u0131n\u0131z\u0131n yava\u015f yava\u015f zay\u0131flamas\u0131d\u0131r.<\/p>

En a\u011f\u0131r vakalar, ya\u015fl\u0131 yeti\u015fkinler aras\u0131nda k\u0131r\u0131lganl\u0131k, kemik k\u0131r\u0131klar\u0131 ve ya\u015fam kalitesinin azalmas\u0131n\u0131n ana nedenlerinden biri olan ya\u015fa ba\u011fl\u0131 sarkopeni olarak adland\u0131r\u0131l\u0131r.<\/p>

Daha fazla protein yemek, ya\u015fa ba\u011fl\u0131 kas bozulmas\u0131n\u0131 azaltman\u0131n ve sarkopeniyi \u00f6nlemenin en iyi yollar\u0131ndan biridir.<\/p>

Fiziksel olarak aktif kalmak da \u00e7ok \u00f6nemlidir ve a\u011f\u0131rl\u0131k kald\u0131rmak veya bir t\u00fcr diren\u00e7 egzersizi yapmak harikalar yaratabilir.<\/p> ","protected":false},"excerpt":{"rendered":"

Ya\u011f ve karbonhidrat\u0131n sa\u011fl\u0131k etkileri tart\u0131\u015fmal\u0131d\u0131r. Bununla birlikte, hemen hemen herkes proteinin \u00f6nemli oldu\u011fu konusunda hemfikirdir. \u00c7o\u011fu insan eksikli\u011fi \u00f6nlemek […]<\/p>\n","protected":false},"author":2,"featured_media":17723,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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